Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Run 1 Loop w/ Medball
2 Rounds
:40 on/:20 off
-Medball Burpee Ground to Overhead
-Medball Hamstring Curls
-Medball Knee Tucks
Strength
Back Squat
3-3-3-3-3
WOD
10 Minute AMRAP
5 Burpee Pull-ups
10 Wallballs 20|14
Level 1- 14|10lb Ball
CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance WOD
Athlete 1 Runs 800 while Athlete 2 completes amrap then switch.
Both athletes take 90 sec rest.
Athletes alternate who runs 1st each round
AMRAP 40
Partner 1:
800m Run
Partner 2:
AMRAP (while partner runs)
15/10 Cals Bike
10 Bear Hug Sandbag Lunges
50 Dubs
Both Partners: Rest 90 Seconds
At Home WOD
10 Rounds
3 Jack Knives
5 Push Ups
7 Air Squats
9 Hollow Rocks
then
2 Rounds for Quality
Overhead Wall Stretch – 1:00
Standing Quad Stretch – 1:00 x Side